What times could I run for 800m & 1500m given these 2 workouts
3 sets of 5x300m,4x300m,3x300m with 1:00 between reps and 4:00 between sets
55,55,54,54,53
52,52,52,50
50,52,56
2 sets of 400,300,200 then 2 sets of 300,200,100
With 1:00 between reps and 2:30 between sets
74,51,32
73,51,32
48,31,15
48,32,16
Well, I don't know what the workout felt like for you, but when I do workouts like that, usually the 400's are a little quicker than current race pace, but looking into how many sets you did and with only 60 seconds in between each rep, it looks like you could run a 4:30 1600 meter equivalent from running the 1500. I did a workout similar to this, and that is about where I am. I did it all just a little less volume, and more 300s instead of 200s. I ran 4:42 a couple weeks ago, but got boxed in and probabaly would've ran somewhere in the mid 4:30's if I wasn't boxed in.
~2:18 for 800 and ~4:37 for 1500